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Calculate Your Calories
Use our BMR/TDEE calculator to determine your daily calorie and protein targets.
Create Your Meal Plan
Building your personalized meal plan...
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How It Works
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Set Your Preferences
Choose your goal, gender, diet type, and any allergens to avoid.
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Generate Your Plan
We'll create a 7-day meal plan matched to your calories, protein, and preferences.
4
Enjoy Your Meals
Get recipes, nutrition info, shopping lists, and daily totals — all for free.
Complete Guide to Personalized Meal Planning
Why Personalized Meal Plans Matter
Generic meal plans don't account for your unique calorie needs, protein requirements, dietary restrictions, or allergens. A personalized plan ensures every meal supports your specific goals — whether that's losing fat, building muscle, or maintaining weight — while keeping you safe and satisfied.
Diet Types Explained
Choose the diet type that matches your lifestyle and values. Each plan is nutritionally balanced for your calorie and protein targets.
- Vegetarian — Includes dairy and eggs. No meat, fish, or poultry.
- Non-Vegetarian — Includes all foods: meat, fish, poultry, dairy, and eggs.
- Vegan — Plant-based only. No animal products of any kind.
- Eggetarian — Vegetarian plus eggs. No meat, fish, poultry, or dairy.
Allergen Management
Select from 9 common allergens to avoid: soy, tree nuts, peanuts, dairy, gluten, shellfish, egg, sesame. Every recipe in your plan is checked against your selections. Choose "No Allergens" if you have no restrictions.
Calorie & Protein Targets
Your meal plan uses the calorie and protein targets from your calculator results. For weight loss, protein is set higher (2.0–2.4 g/kg) to protect lean mass. For maintenance, protein is 1.6–2.0 g/kg. For weight gain, protein is 1.8–2.2 g/kg. Fat is set at 0.8 g/kg (minimum 20% of calories), and carbs fill the remainder.
What You Get in Every Plan
Each 7-day meal plan includes:
- Breakfast, lunch, snack, and dinner for 7 days (28 meals total)
- Portion sizes and complete nutrition info (calories, protein, carbs, fat) per meal
- Daily totals compared to your calorie and protein targets
- Source links to original recipes or nutrition databases
- Option to swap individual meals for alternatives
- Printable version for meal prep and grocery shopping
Free Forever
Unlike other services that charge $20–$50 per plan or require subscriptions, Calorie Professor meal plans are completely free. No account needed, no credit card, no hidden fees. Your calculator data stays in your browser — we never see it.
Start Today
Ready to take the guesswork out of eating? Calculate your calories first, then generate your free personalized 7-day meal plan in seconds.